Warmup
20/15 calorie ski or Row
5 KB Strict Press + :30 OH hold
10 banded presses
10 scap Pullups
5 push ups
Strength
1 Warm up set
2 Working sets
10 S/A Half Kneeling DB OH Press (ea)
10 Barbell Bent over rows
Strict Press
4x5
Look to build up over the 4 sets to a heavy five for the day.
Superset with
15 Band pull aparts
Conditioning
10 Min EMOM
M1 9 STOH + 6 Burpees (115/75) (135/95)
M2 10 Weighted Box step ups (5 ea) (20) (2x35/20)
Intent: Intensity level: HIGH Anaerobic capacity, short interval based work. The barbell and burpee work will take up a good amount of time and energy. The box step ups go after the legs but will more of a slow down grind type of feel .This is to offset the speed from minute one. It will force blood to the legs which will make the heart pump quicker. Stimulus is a beautiful thing.
